Cardiorepiratory Fitness O2O2O2O2

Cardio Respiratory The ability of the cardiovascular and respiratory systems of the body to provide oxygen* the skeletal muscles during sustained exercise. Also know as Aerobic Fitness *Glucose & Nutrients also and remove waste products

Why do muscles need oxygen? Muscles need energy to contract Contractions shorten muscles Skeletal muscle contractions move bones and joints Movement needs energy from cellular respiration Cellular respiration needs oxygen

Cellular Respiration Mitochondria (the cells ‘power plant’) Oxygen from the respiratory system Glucose from the digestive system C 6 H 12 O 6 + 6O 2 → 6H CO 2 Cellular Californication

Cellular Respiration

Benefits to Improved CRF Stronger Heart Contractions More Blood Volume per stroke Increased small arteries & capillaries Increased air/oxygen intake Increased VO 2 Max Longer performance Improved performance Less Fatigue

More Benefits Reduced chance of Type II Diabetes Lower Blood Pressure Reduced chance of Heart Disease Reduced chance of Stroke Lower Stress Increased use of Lactic Acid & Fat as fuel Reduced Body Fat Mass

How can I improve my CVF? Activities should be performed at 60-75% of Maximum Heart Rate for minutes 4-6 times a week Activities can be; Low impact or High impact Competitive, Recreational, or even a job Done inside or out What activities can you think of? Which of those are the best?

Less Vigorous = Longer Time More Vigorous = Less Time Walking Slowly (20mm), House Cleaning Pushing a lawn mower, Cycling (<12mph) Swimming Leisurely, Low Impact Aerobics Light Yoga, Jogging, Running (12mm) Hiking, Shoveling Snow, Basketball Tennis, Nordic Skiing, Cycling (12+ mph) High Impact Aerobics, Vigorous Calisthenics

How to take your pulse Place the tips of your index, second and third fingers on the palm side of your other wrist below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck on either side of your windpipe. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until you feel the pulsing. Use a watch with a second hand, or look at a clock with a second hand. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute. Count your pulse: _____ beats in 10 seconds x 6 = _____ beats/minute

How do I know my Heart Rate? Determine your resting heart rate (pulse) by taking resting pulse over time For High School Freshman this should be beats per minute HOMEWORK – Determine your pulse the next two mornings when you wake up.

How do I know my target Heart Rate? Use the formula 220-Age = Approximate Max Heart Rate Multiply MHR by.60 for the low end and.75 for the high end of your range For High School freshman this is about 123 to 170 beats per minute For 10 sec that is beats

Heart Rate & Fitness Goals

How can I use this info? Exercise that ‘counts’ Target my goals Improve my fitness Improve my health

Goal Setting Set one SMART Goal for this semester Record in your profile